Name: Playbook - Chloe Trca - Upper body | PUSH
Uploaded: 2022-09-19T18:01:42.980Z
Duration: 60 min
Description: Upper body | PUSH

Hailey

Have to figure out alternate things to do as gym crowded and equipment scarce. Arms still shaking

Wendi

You’ll need the following 
- bench press 
- cable machine 
- dumbbells

Barbell Bench Press

1 rep = 1 Complete Dumbbell push up and 2 lateral raises

Dumbbell push up + lateral raise

SA Seated Db Arnold Press

Superset #1

- stand upright griping the cable 
- push cable down and bring back up to a 90 degree position 
- perform listed reps for each arm

Single arm cable tricep push down

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

Hip to shoulder cable raise

Superset #2

Single arm cable bent over cable pull

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Superset #3

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Upper body | PUSH

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